GRUPPASSENS WODS

A1/ cgbp

• 5 reps x 5 set

A2/ weighted hollow leg raises

• 10 reps x 5 set

För tid

1-2-3-4-5-6-7-8-9-10

Deadlift 60/40kg

• db Power Snatch 22,5/15kg
• Goblet Squat
• Toes to bar / Beat swing

• 1 s.a devil press
• 2 s.a Hang clean
• 3 s.a Push Press
• 4 HSPU/pike push up
• 5 Goblet Squats
• 6 Reverse lunges
• 7 Sit ups
• 8 Goblet Cossack Squat
• 9 Burpees
• 10 Jumping Lunges
• 11 Push up
• 12 s.a Deadlift

Använd Hantel eller Kettlebell

Reps schema

• 1
• 1:2
• 1:2:3
• 1:2:3:4
• ... osv ...

A1/ Deadlift

• 5 reps x 5 set Rpe 7

A2/ supinated pull up

• 4 reps x 5 set

Amrap 18min

• 20 walking lunges
• 10 s.a devil press 22,5/15kg
• Konditionsmaskin 12/10cal
• 10 toes to bar

Partner wod för tid

80 medball Box step over / Share anyhow

6 varv / YGIG

• 10 Pull ups
• 12 S.a db Power snatch 22,5/15kg

200 Hopprep / Share anyhow

6 varv / YGIG

• 10 Burpee box jump over
• 12 Toes to bar

80 medball Box step over / Share anyhow

Uppvärmning 10 min flow

• 1 min maskin
• 10 airsquat
• 10 box stepup
• 10 gående utfall
• 10 ostrich walk

A1) Frontsquat w/ barbell

• 5x5 set RPE 8

A2) Walking lunges w/ db

• 10x5 set RPE 8-9

B1) Bearhug splitsquats

• 8x3 set RPE 8

B2) Nordic hamstring

• 10x3 set RPE 8

C1) Hamstring plank

• 30sx3 set

C2) Alternating v-ups

• 30sx3 set

A1/ db Bench Press

• 10 reps x 3 set

A2/ Strict Supinated pull up

• 4 reps x 3 set

B1/ Push up on paraletts

• 8-10 reps x 3 set

B2/ db Flyes

• 8-10 reps x 3 set

AMRAP 10 min

• 2 Power Clean & Jerk 60/40kg
• 4 Toes to bar
• 8 Burpee
• 16 Box step up 22,5/15kg

Bygg upp vikt till Complex nedan:

A1/ E90s x 8

• 1 Power Clean
• 1 Hang power clean
• 1 Squat Clean
• 1 split jerk

AMRAP 12 min

• 9 Chest to bar
• 6 Burpee
• 9 Toes to bar
• 6 Burpee
• 18 s.a db power snatch 22,5/15kg
• 6 Burpee

Uppvärmning 10 min flow

• 1 min maskin
• 6 pushups
• 6 ringrows
• 6 front raises w/ db
• 6 bent over reverse flies w/ db

A1) Strikt press

• 6x5 set RPE 8

A2) Supinated pullups

• 8x5 set RPE 8

B1) Db flies

• 10x4 set RPE 8

B2) Single arm db row

• 10/10x4 set RPE 8-9

E30s for 6 min

• 10 supinated front raises
• 10 pushups
• 10 curl to press

A1/ E90S x 6

• 8 Pendlay row

B1/ E2M x 3

• Romanian Deadlift
• 15-12-10

3 varv för tid

• 84 Hopprep
• 28 S.A db Oh walking lunges
• 22 Toes to bar

A1/ E3M x 4

• Front Squat
• 10-8-8-8
• Höj vikt över set

B1/ Max rep på ca 80% av sista 8:an på A1

För tid

• 75 S.a db hang clean & jerk 22,5/15kg
• 50 Box jump over
• 75 Wall balls 9/6kg
• 50 Box step ups 22,5/15kg

T.C 16 min

• 50-40-30-20-10-20-30-40-50
• Wall Balls 9/6kg

Mellan varje set:

• 16 Burpee Broad Jump
• 20 Shuttle run

Partner Workout

16 varv (YGIG)

• 10 S.a db Power Snatch 22,5/15kg
• 20 Walking lunges

8 Varv (YGIG)

• 8 Burpee
• 10 medball Box step up

6 Varv (YGIG)

• 12 Kb swings 24/20kg
• 6 S.A devil press 22,5/15kg

Team om 2

Cash in

• 120 cal row, ski, bikeerg, 100 cal AB (dela)

Fem varv var av

• 12 Goblet squat
• 12 Situps
• 12 Goblet reverse lunges

500 hopprep (dela)

• 100 Weighted walking lunges
• 80 Sa DB snatch
• 60 Box jump over
• 40 Pull ups
• 20 Burpees

T.C 38 min

A1/ S.A db press offset kb hold

• 8/8 reps x 3 set

A2/ ACTIVE Gorilla Row

• 12-16 reps x 3 set

B1/ Straddle Plate Raises

• 12 reps x 3 set

B2/ Seated 45* plate raises

• 10 reps x 3 set

Uppvärmning 10 min flow

• 1 min maskin
• 6 pushups
• 6 ringrows
• 6 front raises w/ db
• 6 bent over reverse flies w/ db

A1) CGBP

• 6x5 set RPE 8

A2) Pronated pullups

• 8x5 set RPE 8

B1) Balboas

• 10x4 set RPE 8

B2) Batwing hold

• 30sx4 set RPE 8-9

E30s for 6 min

• 10 single kb curls
• 10 pushups
• 10 kickstance triceps extensions

10 varv för tid

• 6 Hang power Clean 60/40kg
• 6 Box jump over
• 6 Toes to bar

A1/ Back squat

• 5 reps x 4 set RPE 7-8

A2/ Broad jumps

• 3 resp x 4 set

B1/ Medball box step ups

• 10 reps x 3 set

B2/ Bearhug squat

• 10 reps x 3 set

4 varv

• 21-15-9

Box jump over

• Thrusters
• TTB/beatswing/knee raise

T.C 15 min

Uppvärmning 10 min flow

• 1 min maskin
• 10 airsquat
• 10 box stepup
• 10 gående utfall
• 10 ostrich walk

A1) Backsquat

• 5x5 set RPE 8

A2) Hatfield stepups

• 8x5 set RPE 8-9

B1) Bearhug walking lunges

• 8x3 set RPE 8

B2) Barbell single leg RDL

• 10x3 set RPE 8

C1) Alternating single leg plank

• 30sx3 set

C2) Alternating v-ups

• 30sx3 set

A1/ Deadlift

• 6-4-4-2 höj vikt

A2/ Gorilla rows

• 12 reps x 4 set

B1/ Kb front rack walking lunges

• 10 reps x 3 set

B2/ KB russian twist

• 20 reps x 3 set

Amrap 4 min x 3 vila 1 min

• 12 KB swing
• 6 Burpees
• 12 Goblet squat
• 6 jumping lunges